Now I invite you to sit straight so that you make sure your feet are touching the floor,
Hands in your opening your lap.
Maybe move around so that you're comfortable.
Can you feel your face?
Perhaps it's frowning,
It's tense.
And now feel how you are seated in your chair.
And what we will do is a lion's breath,
Which is good if you have high levels of anxiety to slow down.
We will take deep breaths in through our nose and once our lungs are completely full we will pause.
And then we breathe out through our mouth but stick out your tongue and make a sound like a lion,
Like it looks ridiculous but it does the trick of releasing a tiny bit of that anxiety.
So you can breathe in,
Pause and do that out breath.
Breathe in,
Pause and can you make it even bigger?
Breathe in,
Final dramatic deep breath in and let it all go.
You can return to your natural breath and close your eyes.
Let's go into that body and check for physical symptoms.
Maybe you feel some cold air,
You feel hunger,
Tension around the stomach.
And what you can do then is ask yourself what emotions am I feeling.
So if it's anxiety,
What will help to accept the emotion is say out loud,
I feel anxiety and that's okay.
What might help to allow it even more is trace it with your hands where you feel the anxiety or the other emotions you are experiencing.
And try to give it a number from 1 to 10.
We don't need to go into the story of why we're feeling that way,
Just allow it and breathe through the emotions,
Even if they are difficult to feel.
Okay,
Well done.
Let's move on to the next phase of intention setting.
And let's visualize,
And this can reality or be fictional,
When you felt really anxious for a job interview.
So think of a moment when you felt really anxious for a job interview.
And feel how this event made you feel.
And can you breathe through this?
And what sort of thoughts about yourself were going through your head?
And if you don't have a clear picture of your interview and job applicant anxiety,
You can also listen to the following four types and feel which one resonates most with you or multiple ones.
Is it appearance anxiety?
How do I look?
How do I come across?
Behavioral anxiety?
Can I behave properly?
Can I do the welcome or walk and sit straight and not spill my tea?
Communication anxiety?
Can I answer all the questions and will I be able to speak?
Performance anxiety?
Will they see my performance?
Will I do my best?
So now you can set an intention on what exactly you want to work on today.
Take a deep breath in and let that go.
Part of healing this anxiety is to let go of the past.
It's to feel it now,
Beforehand and to come up with healthy coping strategies.
And we will use them right now.
First one is gratitude.
I am grateful that you are here.
Is there something you are grateful for today?
Is there something you are proud of,
Of what you've done?
Can be today or recently or in the past.
And really feel that in your heart and perhaps it gives you a smile.
And if you struggle to think of something,
Answer this.
Did you help someone recently?
Were you doing something good for yourself?
Okay,
Well done.
Another coping strategy is compassion.
So please place your hands on your heart and state out loud with me.
More people are here like you.
More people are anxious in such situations.
It is okay.
You are loved.
You do belong.
You are creating a safe place within you.
You are doing your best.
You are actively working on your anxiety.
Well done.
Drop your hands.
Let's go back to that mock visualization,
Where you see a job interview setting in front of you.
And you are visualizing as the adult version you are right now.
If it gets too intense,
You can always go back to your breath or stop the meditation.
But please see yourself before the interview starts and see the interviewers walking from a distance towards you.
And see how they walk.
See their faces and don't forget to breathe and allow the feelings.
You want to introduce yourself so you can say hello.
How do you feel?
And breathe through this.
Remember,
You're the adult.
If you feel it,
Breathe through the emotions.
And what is something they want to know about you?
Why did you apply for this job?
And in this moment you can take your time to answer and breathe.
So why did you apply for this job?
And if you struggle,
Go back to what you just taught about what makes you feel proud of yourself.
And what are some of your best qualities?
Think of what a loving friend would say about you.
Excellent.
And can you thank them?
Thank them for your questions.
And in your mind you can tell yourself that you are loved,
You do belong,
You are good enough and you are doing your best.
And it's time to say goodbye.
And don't forget to breathe.
And can you visualize yourself going out of that interview place where you feel relieved,
Happy,
Content,
Proud of yourself?
Can you give yourself an actual pat on the shoulder and take a moment to see and feel this moment?
And you can let that go.
Breathe in,
Breathe out.
You can open your eyes,
Come back,
Move around a little bit.
How was that experience?
It is okay if you could not answer all these questions.
This is part of a practice and my invitation to you is to come back to it and work on the questions,
Especially about what gets you up in the morning or sorry,
What do you feel proud of?
Why did you apply for this job?
What would a loving friend say about you?
And if you can apply for this job,
What would a loving friend say to you?
And why do you deserve to grow?
Thank you so much for being here.
I really appreciate it.
Namaste.
